• November 24th - 30th

Just the 1 session this week, as it’s been a few demanding weeks with the two races. So a chance just to enjoy running at a slightly lower intensity but smashing out some decent mileage. Any problems let me know. Keep up the great work Michelle.

110 Points Target
105 Points Achieved

Not to much to add as I feel I have rambled on a lot on my daily feed back. Only to add I have a tweaky right, sore hamstring this evening. I’m sure it’s just from overuse 😂 and will be ok again after a lighter week this week, which I can’t deny I am looking forwards too 😊
It’s been a bit of a tough week personally but I am pleased I have managed to stay on track and got some good sessions in this week. I have messaged you to let you know of some plans going forwards into the new year which I am looking forwards to. My hopes are to stay injury free and continue training well to be about to complete the runs I wish to do 😊

Another really strong week and I love your mindset. That’s exactly how we should approach our running. Stay injury free, enjoy the training and be grateful for the opportunity. Then everything on top of that is a bonus. Well done Michelle.

MONDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
TR 30%
Much needed rest day of sorts after Sundays mud fest 😆a day at work 8-8 😊
Glad you enjoyed the rest. I say rest. 12 hours work is still pretty tough.

TUESDAY

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8 x 3 Mins

25 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8

10 Mins CD @ Easy Pace (RPE: 3)

A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.

24 Points
TR 75%
Not going to lie when I got out of bed Monday morning after Sunday I felt broken 😠 my hips and groin was really sore, I’m guessing maybe from the conditions of Sundays run, the terrain, the hills 🙈 I know it was only 5 miles but it wasn’t a normal 5 miles 😆 so I suprised myself this evening as I really felt all day that I had very little in me, I had in mind I would show up and just do my best and I really did and felt I had a lot to give during the session. I tried to push on at each and every rep right to the line when you called stop. A really great session of dreaded speed work for me 😊 obviously don’t get too excited when checking my Strava 😆 I know the pace probably looks good ….. but we all know this was for short 60 second bursts 😆 also to add the recording of my HR was way off when looking at Strava as I know it was showing way higher at 178 compared to what it’s saying at the end and over all. I think my cadence is ok ? When looking, I tried really hard to focus on this while running after your talk about it. All in all a good start to the week 😊
That’s a quick turnaround from how you felt Monday to how you ran Tuesday evening. Another brilliant session with great determination. It shows why you’ve had so much success these past few months. I’ve taken a closer look at your cadence stats and it does make for interesting reading. So your cadence last night was 186 at a pace of 6:45 per mile. When you ran your recent parkrun PB it was 177 for a pace of 7:58. Which means every extra step you take, will knock 5 seconds off your mile pace. So if you were to get your cadence up to 180 for 5k, in theory your time should come down by 45 seconds 🤯 It’s not something we are necessarily aiming for now, but it’s good to have that knowledge of where your cadence is at. It’s something I’ve worked on a lot and has really helped me improve my times. For now though, keep doing what you are doing and you continue to see improvements across the board. Excellent work Michelle.

WEDNESDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

33 Points
TR 80%
Met Lou for my 60 mins easy 😊 was nice to catch up, we kept it at easy pace and didn’t stop chatting the whole way 😂 it was nice, a little breezy coming back from the old town along the seafront. Left myself some energy for a s&c session this evening 😊 fitting it all in and keeping on top ✅
33pts is a big day. I think putting your head on the pillow and just having a little celebration of how hard you’ve worked is a great way to finish that day. So nice you were able to run with Lou as well. Excellent work Michelle.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 85%
This was too close to home to turn down as it was just up the top of my road for the start. A pretty damp and grey morning but it was good to get out and get it done. A little group of about 7 or 8 and a nice route down to Westfield then a big climb back up to the ridge via a lane that came out next to the conquers march restaurant and back along the ridge and down Old Roar and a climb to battle road. Nice to get the miles in and was much needed today after a tough day yesterday. Tomorrow I will be doing my 40 mins easy and s&c to complete my week 😊
They made you run back up Stonestile? Wow!! There was some serious elevation in that route. I lived near the top of Stonestile for probably 18 months, during lockdown as well. How many times did I run up it? Zero!! 😂 Very impressed and definitely made sense to run with the group. Well done Michelle, enjoy your Sunday sessions

SUNDAY

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 85%
40 mins easy to finish off my millage for the week ✅ A pretty cold and crisp morning but the sun was shining it was beautiful out there. Solo on my own just listening to my music reflecting on a difficult week on a personal level. It waa much needed and I really do feel better for getting out and getting it done, although legs a little heavy from the long run yesterday, so easy 40 mins was ideal.?
Well done Michelle. So sorry again about the week that your family have had. Running can really help clear our mind, especially on a day like that. Another excellent week